10/6/11

400 choice
4 x 100 fins alternate side position flutter & dolphin kick by 100
4 x 50 descend, breathing every 3



-----------Stick to the same Stroke for this whole set -------------

4 x 200 IM alternate kick/swim & drill/swim @ 4:00

4 x 100 stroke – alternate kick/swim and drill/swim @ 2:00

Twice through:

2 x 125 IM (with 50 of stroke) @ 1:45/ 2:00/ 2:15/ 2:30

2 x 50 stroke pace @ 10s RI

2 x 50 stroke build @ 15s RI

2 x 25 stroke sprint @ 60s RI

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400 easy with fins

 3600 yards